Saturday, 091617

3 mins Rolling out upper thoracic

2 mins rolling out lats

1 min rolling out chest

#

10 Quadruped ext/rot.**each

10 plank shoulder retractions

Serratus wall slides with foam roller

**https://www.youtube.com/watch?v=hyfb9x7VJWE

10 banded dislocates **light band

#

AMRAP 12 @warm-up pace (no more than 3 rounds)

150m row

5 burpees stepping down & up

7 air squats

5 ring rows **full rang of motion (shoulder ands cap extended @bottom

7 PVC OHS

5 ring dips

:15 sec bike @hard efforts

#

Kneeling dorsiflexion stretch :30 sec

**https://www.youtube.com/watch?v=VywUOcQuQcc

Banded OH/shoulder distraction :40 sec *each

**https://www.youtube.com/watch?v=-cUJpz5aGCI

Thoracic/Lat stretch /holding a PVC in hands (shoulder width

:30 sec

**https://www.youtube.com/watch?v=dGfR-qD7V-Y

1 Squat snatch + 1 Hang Squat snatch + 1 OHS

(16 mins)

#

For Time **18 min cap

30 OHS @115/83

15 bar facing burpees

7/5 MUs

20 OHS

15 bar Facing burpees

7/5 MUs

10 OHS

15 bar facing burpees

7/5 MUs

–

50-54: @105/73

–

55+:

@95/63

12 burpees

5/3 MUs

#

1. Inverted rows 3 sets x 10-12 reps **advance by placing feet on a box

2. 200m sand bag bear hug **control upright movement, no leaning back during walk

3. 3-4 mins vertical foam roller